CHEST

  • Flat Bench Press.
  • Incline Bench Press.
  • Decline Bench Press.
  • Flat Dumbbell Press.                                            
  • Incline Dumbbell Press.
  • Decline Dumbbell Press.
  • Dumbbell Fly.
  • Pec Deck.
  • Cable Crossover.

BACK

  •  Band Bent-Over Row.
  • Renegade Row.
  • Dumbbell Single Arm Row.
  • Chest-Supported Dumbbell Row.
  • Inverted Row.
  • Seated Cable Row.
  • Pull-Up or Chin-Up.
  • Lat Pulldown.
  • Kneeling Lat Pulldown.
  • Deadlift
  • Kettlebell Swing.
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  • MONDAY – CHEST
  • TUESDAY – BACK
  • WEDNESDAY – BICEP
  • THURSDAY – SHOULDER
  • FRIDAY – TRICEP
  • SATURDAY – LEGS
  • Before starting the workout 15 mins of stretching is compulsory.
  • It makes your body pumped-up and ready to hit the machines.
  • 10 mins of the treadmill and 5 mins of stretching workout.
  • Do not go hard on the first day, let your body get into the flow first.
  • The first week will be hard, then the body gets used to it.
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  • As a vegetarian, you should know the results will be slow compared to a non-vegetarian.
  • It does not mean that you won’t get it, Keto is the fastest way of losing fat compared to other diets.
  • Rule 1: Keep your overall carbs bellow 20 grams.
  • Rule 2: Only eat food that has less than 5 grams carbs per 100 gram.
  • The big disadvantage is you will get constipated.
  • Meal 1: Malai Paneer made from full-fat milk.
  • Meal 2: Protein shakes.
  • Meal 3: Green leaves vegetable.
  • Meal 4: Omelette or scrambled egg (If you consume eggs optional).
  • Keep the numbers in minds about your meals, keep counting.
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    • This isn’t the fixed diet that you going follow, throughout the keto diet.
    • Every subsequent week you should reduce the calories.
    • Meal 1: Isolate Protein + Water (1 Scope) you can have Whey Protein too.
    • Meal 2: 125 gram Fried chicken breast.
    • Meal 3: 4 egg Omelette (Before workout).
    • Meal 4: Isolate Protein + Water.
    • Meal 5: Stir-fried green vegies (Important meal).
    • Meal 6: Grilled fish.
    • Meal 7: Lamb (Mutton) Kababs 4 piece. (optional)